12th State CrossFit – CrossFit
Weightlifting
Push Press (E2MOM x 6 )
6 Reps
Comp:@ 60 – 65% 1 RM
Sport: @ Light to Moderate Weight
Fitness
Metcon (2 Rounds for weight)
E2MOM x 6 Alt (3 Each)
1. 12 DB Push Press
2. 12 Renegade Rows Each Arm
Record the Weight Used for Each Exercise
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Men: Jump to 24
Fitness : Choose Weight
Bike = 1,000 m
Home WOD
Metcon (2 Rounds for weight)
E2MOM x 6 Alt (3 Each)
1. 12 DB Push Press
2. 12 Renegade Rows Each Arm
Recored weight used for each exercise
Metcon (Time)
3 Rounds
400m Run or 90 Jumping Jacks
12 DB Deadlift Each Arm
21 Box Jumps